- Rotate wrist counter clockwise (10+ times), then the other direction, while interlocking fingers on both hands.
- Rotate elbows around joint while extending arms to the side (think like you’re an airplane with propellers).
- Rotate your shoulders around the sockets. Don’t flaunt your arms around, instead use controlled movements. Both directions.
- Rotate neck in both clockwise and anti-clockwise directions.
- Kip head to left side and press lightly press your head down with your hand. Repeat for right side. Hold this for 5-10 seconds.
- (I call these rhomboid pullups) Get in hanging pull up position. Slightly kip back and flex your rhomboids, rear delts and traps. This should lock your shoulders and give you upper back tension. Do a few of these.
- Rotate your hips in both directions (think hoola hoops) – again, slow, controlled movements.
- Alternate camel and cat stretches. Hold each for around 5-10 seconds, 3-5 times each.
- High knees in front of you, diagonally, to the sides, while holding onto something for support.
- Leg swings to the front and back, then side to side.
- Squat down while holding onto something for support. Wiggle in the hole position.
- Cossack squats while holding onto support.
- Lay on your back and do windshield wipers with your legs. Make sure your arms, back and head don’t leave the floor. When you extend your legs to the left side, point your head to the right, and vice versa.
- Lunges (no weight). While in the lunge position, extend your opposite arm (if left leg is up front, extend right arm) upwards like you’re reaching for the sky. Make sure to drive your hips into the ground to open your hips.
- Straight and bent leg calf stretches.
- Warm up with empty bar, then plates, doing 1 1/4 squats.
Sorry for the shitty write up. Lots of points, doesn’t take more than 10 mins though.
Höf-day 